Every 4min x 4

Row 20/14 Cal
10/10 One arm DB push press @15/22,5kg
12 Ring row
15 Hollow rock

4 - 2 - 4 - 2 Deadstop reps

Technical max every set (1 rep reserve every set)

4 Sprint rounds

For time:
10 Box Jump
30 DU (scaled: penguin taps)
10 Deadlift 100/70kg

2min rest & 2min TC/round

Score is slowest round

Build up to 2+1 RTM in 20min

2+1 = 2 Clean + 1 Split Jerk

-Aim for consistency in every rep
-No TNG
-Re-grip at the bottom
-No extra resting between reps

4 - 4 - 4 - 4

Technical max every set (1 rep reserve every set)

3 - 3 - 3 - 3

Technical max every set (1 rep reserve every set)

AMRAP 12

YGIG / round

@ 2 x DB 22,5/15kg

4 Devils press
7 Front Squat
4 STOH

Score is total reps per team

4 - 4 - 4 - 4

Technical max every set (1 rep reserve every set)

EMOM 16

1. 8-12 HSPU
2. 6-10 Strict T2B
3. 30m UB heavy double KB/DB front rack carry
4. 15/12 Cal Row

1a) Floor press x 8 rest 30s
1b) Weighted/banded/clapping push up x 20s AMRAP rest 90s
x 3 sets

2a) Bent over row x 8 rest 30s
2b) Chest to rings hold x 20-30s rest 90s (scale back to pronated chin over bar hold)
x 3 sets